Protein is an essential nutrient and is crucial to good
health. It is required for the growth and maintenance of body tissues, keeps
the immune system strong, transports and stores nutrients, and acts as an
energy source.
Not eating the right amount of protein can affect a child's
development, when a child does not get enough protein it leads to various
health problems such as stunted growth in children, kwashiorkor, loss of muscle
mass, fatty liver, increased severity of infections, skin, hair and nail
problems, edema.
Inflation is inevitable, not everyone can afford ranch
produce or poultry outputs to consume but there are lots of affordable
alternatives to the food that will amount to an adequate diet.
A lot of people today are living on tight budgets due to the
economy. In a time where so many people are out of work, and facing an
uncertain financial future, getting food that is both wholesome and affordable
can be a challenge to feeding well.
Already this will lead to lots of nutritional deficiencies
because most people will consume more of "mono-diet" which means
eating what they only have and failing to consume other nutrients that they
can't afford, which will cause deficiency of another essential micronutrient.
While having financial setbacks can certainly present its
challenges, it is possible to prepare your own healthy meals and stay within
budget.
How do we source these other micronutrients whenever we
can't afford them?
We source these micronutrients from locally sorted foods
within our community.
Let's look at how to supplement these nutrients in our diets
using our local foods.
๐PROTEIN RICH FOOD
ALTERNATIVES TO MEAT๐
What most people count only as protein ๐
Beans, Chicken, turkey, egg, beef, fish, corn beef, milk,
Titus sardines.
To mention but a few...
Please note that eating protein doesn't amount to eating
only meat.
There are other sources of gaining protein through our meals
that you don't need to break the bank to sort for and it's of benefit to your
health.
1. I believe we all know what locust bean is
("Ugba" in Igbo). This food is highly proteinous in nature and can
replace protein completely. So even if you don't have meat to cook, you can add
locust beans to your food. It will replace the protein.
2. Guinea Corn: Grains are a fantastic source of protein and
relatively economical.
3. Tofu: Also known as bean curd, is made from soybean milk.
It is an extremely low-fat and nutritious alternative to meat, Containing a
high amount of protein, calcium, and vitamin E.
4. Mushroom: The mighty mushroom has thrice the amount of
protein than most veggies, making it a great addition to pasta, pies, and all
sorts.
Combine with other protein-rich foods such as eggs, tofu,
and pulses for a super healthy free meal.
5. Lentils (kidney beans etc) have one of the highest levels
of protein.
6. Castor seed (Ogiri-okpei): is a nutritious protein
substitute. It contains potassium, iron, phosphorus and other vitamin. It can
be added to your soups.
7. Crayfish is a cheap source of protein and seafood that is
similar to the much more expensive shrimp and lobster but is much less in price
compared to them
8. Periwinkle is a potential source of good‐quality
proteins. It contains most of the essential amino acids in adequate amounts for
human nutrition and is not expensive.
8. Nuts: such as groundnuts, almond nuts, walnuts, cashew
nuts, etc are fantastic everyday sources of protein. Eg one cup of almonds
provides more protein than an egg while cashews are high in antioxidants and
promote good cardiovascular health.
9. Bambara nut is a high-protein plant food that can be used
as a functional ingredient in food formulation. It can be used to make แปkpa.
Bambara nut protein can be used to make plant-based milk, soups, shakes, and
noodles that have a creamy and smooth consistency. It can also be used to
create food products that have a firm and chewy texture, such as meat analogs,
sausages, cheese, yogurt, and tofu.
other sources of protein that are inexpensive and can
benefit your health.
They include; soybeans, milk, Greek yogurt, Oats, chia
seeds, egg, sweet potatoes, and avocado.
You can add kidney beans to stews and salads.
Chia seeds can be added to your smoothies, and juice, mixed
into yogurt and oatmeal, or sprinkled on top of a salad. This tiny black seed
has a ton of protein and other nutrients.
Avocados can be added to many recipes to give your meals a
nutritional boost.
You can use it to substitute regular spreads like butter and
margarine.
Can be added to your salad, or smoothie.
All these can be sorted within our community, it's advised
that parents become more creative with food sorting for their wards, there are
over 5 ways to prepare a particular meal.
To save more parents would learn to go to local markets
where they can get these products cheaper and even stock up for some time
before repeating.
Budget is the greatest tool to fight financial turmoil,
trust is only you know your income and what works for you than anyone else, use
what you have to caution the economic situation while you create more chances
to earn better.
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